Geeks may not be willing to go to the gym, but they can still exercise at home. Here are a few home workouts for men.
No.1 Push-ups for Chest Muscles
This exercise mainly targets the pectoral muscles. In the living room or dining area, place two stools on either side. Use your hands to support your body and lower yourself down. Do 12 reps for three sets. Remember to engage your core and stretch your chest to make the muscles full and defined. Additionally, this exercise helps correct hunchback posture.
No.2 Seated Leg Raises for Abs
This exercise focuses on the abdominal muscles. Place a stool on the floor at home and sit on it. Use your abdominal strength to lift your legs and cross them upwards. This helps reduce excess fat in the abdominal area and makes the abdominal muscles firm and perfect. Do 15 reps each time for three sets. Take a short rest in between sets, but not too long.
No.3 Bicep Curls with Water Bottles
This exercise targets the arms. Simply sit on a stool at home to complete it. It is very simple. Use two unopened mineral water bottles as dumbbells and lift them parallel to increase the strength of the biceps. Remember to keep your upper arms close to your body and contract your biceps using their strength. Do 15 reps for three sets.
No.4 Wall-supported Squats for Legs
Select a wall at home. While supporting the wall with your hands, slowly squat down using the strength of your legs. It is better to hold a small object, such as a kettle filled with water, in your hands. This exercise not only works the legs but also eliminates excess fat in the legs, making them look better. Do 15 reps for three sets.
No.5 Bent-over Rows for Back Muscles
This exercise targets the back muscles. It not only increases strength but also reduces back fat and shapes the back. Stand in an open space at home, hold two unopened mineral water bottles in your hands, slightly bend your knees, lean forward, keep your chest up and buttocks raised, and use the strength of your back to pull the water bottles up while keeping your shoulders pulled in. Do 12 reps for three sets.
Lying back extensions for the waist: This exercise mainly targets the waist. Lie face down on the bed at home, support your head with your hands, and use the strength of your waist to lift your upper body. This exercise strengthens the waist. Do 15 reps for three sets.
